Thursday’s Work

Warm up


Spider-Man stretch

Wall walks x 3

Burpees x 5


5 sets

Front squats 5-7 reps light weight (focus on form) 

Starting light and hoping to build leg strength and proper form  

Then 3-4 reps of MU transitions focusing on hip drive.
Conditioning : taken from Crossfit hit & runs partner WOD today but had no partner so did 12 min with 25 sec rest after each set of the following:

4 burpees 

3 hang power cleans #90

2 front squats

1 shoulder to overhead

Rest 25 sec amrap in 12 min


10 min of 20sec work/20sec rest AD sprints


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